Pumpkin Seed Recipe Ideas

Tips For Cooking And Eating Pumpkin Seeds

Every Halloween as a child, you dug deep into that bright, orange gourd. When you took off the top and peered inside, all you saw was an orange mess of seeds and slime. After pulling away all of the strings and seeds, did you ever think there would be a great treat somewhere in that gooey mess? Pumpkin seeds are not new to the snack scene, but they are a nutritional, tasty treat that can be a good alternative to the candy bars and sweets of Halloween.

Nutrition InformationWhat many people do not realize is that there are health benefits associated with eating pumpkin seeds. The seeds found inside a pumpkin, also referred to as pepitas, are high in zinc and iron.

Zinc is vital for boosting your immune system and helping your body rebuild, and is also said to help boost your sexual prowess.

Iron also works in your bone marrow to help form new red blood cells. You should be able to get your daily recommended amount of these minerals in your diet; but if you need a boost in either area, pumpkin seeds are a good option.

Try not to consume more than a handful, however, because the fat and calorie content can be high. A 1-ounce serving of pumpkin seeds contains 160 calories, and 120 of those calories are from fat. The fat found in pumpkin seeds does contain some essential fatty acids that are good for you, however, but eat the seeds in moderation.

Another nutritional downfall to the pepito is something Mother Nature did not intend: Many people add salt to their pumpkin seeds. The salt adds up quickly, making sodium levels soar, and we all know that elevated sodium levels are not good for the body.

What does a seed do for your body in general? One might think that eating sunflower or pumpkin seeds does not contribute to overall health. In actuality, these tiny seeds can have a major impact on your body.

Pumpkin seeds aid in digestion in major ways. The seed has a hard shell that protects it from the elements. That hard shell makes it nearly impossible for your body to break down.

Just like corn and peanuts, the pumpkin seed will pass through your system in one piece. This will also take all of the other food and waste through digestive tract as well.

Other health benefits of pumpkin seeds:

Pumpkin seeds have been used for treating parasitic infestations for years. (If you suffer from this problem, however, a doctor's advice cannot be replaced with a tasty pumpkin-seed treat.)

The zinc in the seeds has been known to help men with prostate problems.

The healthiest way to enjoy the pumpkin seed is raw. (Let the seeds dry overnight so they are not slimy.) After roasting or toasting, the fats in the seeds are transformed and become less healthy.

Cooking the Seed Preparation: Normally you will have about two to three cups of seeds per pumpkin. Adjust recipes according to the size of the pumpkin. An extra-large pumpkin can yield more seeds than a small pumpkin, which will only contain a few seeds.

There are three ways to cook pumpkin seeds: oven, skillet or microwave.

All three ways start the same way:

Separate the seeds from the rest of the insides. Rinse the seeds well and let them dry overnight. Twelve hours on a counter, covered, should do the trick.

To cook seeds in the oven: Line a pan with foil and add a bit of olive oil or cooking spray. You want to add just enough oil to coat the seeds: a few tablespoons should do. Add the seeds to the pan and toss until they are coated with oil. Cook at 250 degrees for 1 hour. Toss the seeds every 15 minutes to avoid sticking.

To cook seeds in the microwave: Take seeds that have been dried overnight and put them in a microwave-safe dish covered with olive oil or butter. Heat for 30 seconds, then toss the seeds. Cook for 7 to 8 minutes, stirring every 2 minutes.

To cook seeds in a skillet: Put the seeds in a completely dry medium-hot skillet. Continue to stir them as they cook so they do not burn. You will know they are ready when their outer shell begins to pop open and show the seeds inside.

After cooking the pumpkin seeds, add seasonings of your choice, such as garlic powder or salt. Remember to let the seeds cool completely before enjoying them. If you store the seeds in an air-tight container, they will stay fresh for months. (Up to a year if kept in the refrigerator!)

Pumpkin Seed RecipesAlthough pumpkin seeds taste good on their own, they taste even better when used in other recipes. Here are few favorites to try:

Cajun seeds - After cooking the seeds, sprinkle with 1 to 2 teaspoons of paprika and chili power. Add a little Worcestershire sauce (just enough to lightly cover the seeds) for a bit of extra flavor. You can also add a handful of hulled sunflower seeds for a taste-and-texture combination.

Trail mix - Create a trail mix with your roasted or toasted pumpkin seeds. Try semi-sweet chocolate chips, raisins and nuts of your choice along with roasted pumpkin seeds for a great lunch snack. (Other variations include butterscotch chips, dried pineapple chunks, dried banana chips or cashews.) About a half a cup to a cup of each ingredient will make your trail mix well-balanced and tasty.

Salad topper - Mix some dry ranch dressing with your seeds and use as a salad topper. Use one packet of ranch dressing to two cups of seeds. (You might ditch the croutons for good!) They add extra crunch without all of the carbs. (You can also toss plain pumpkin seeds into any salad).

Hot and spicy seeds - Mix together your seeds with 1 to 2 teaspoons of each of the following seasonings: Worcestershire sauce, cumin powder, paprika and cayenne pepper. Adding more of each ingredient increases the heat. (Add chili powder for an added kick!)

Extra-salty seeds - Soak your seeds overnight in a salt bath before toasting or roasting them. Add 1/2 cup of salt to a bowl of plain tap water. Make sure you stir the salt in well to create a salty bath. Add the seeds, cover with plastic wrap and let sit at least 12 hours. Let the seeds dry and cook them however you like. This will make them very salty, so enjoy sparingly!

In this guide to pumpkin seeds, you have learned what pumpkin seeds are, how to get them and the best methods for preparing them. Now that you have learned the basics about pumpkin seeds, you have nothing stopping you from enjoying this tasty treat.

How Much Do You Know About Food?You know that brownies taste better when they're just out of the oven and that cranberry sauce will taste bitter if you don't add enough sugar. But do you know who invented the brownie or how to select the ripest cranberries? Aside from knowing which foods you love to curl up with, how much do really know about the history and fun facts of your favorite foods? Find out now.